Stay Sore

Need to look your best for an unexpected get-together or reunion? Want an instant flat stomach? Look no further! In this video, I'll give you 10 practical tips that can help give you the temporary appearance of a slimmer midsection or a more flat stomach in just minutes. But that's not all - I'll also provide you with long-term tips for a healthy weight management program to help you achieve your goals for good. Whether it's a special occasion or just everyday life, these tips will have you feeling confident and looking your best. So what are you waiting for? HERE IS HOW TO MAKE YOUR WAIST LOOK SMALLER. Let's get startedWatch Video Version of this Episode: https://youtu.be/E_aMszz-2LsMore from your host Bo Skitsko:Check out our Store and Supplements :https://shop.bofitstudio.com/Get my Book

Are you struggling to achieve your health and fitness goals, despite following all the "right" diet and exercise plans? Maybe it's time to consider a different approach. In this insightful interview, two experienced health and fitness coaches discuss the crucial role of mindset in achieving lasting physical transformation.Join us as we delve into the science behind the power of the mind-body connection, and explore practical strategies for transforming your thoughts and beliefs to create the healthy, active lifestyle you desire. From overcoming limiting beliefs to cultivating a growth mindset, this conversation will give you the tools and inspiration you need to break free from old patterns and unlock your full potential.If you're ready to take your health and fitness to the next level, don't miss this thought-provoking discussion. Hit the like and subscribe button and share this video with anyone who's ready to transform their mindset and their life.Watch Video Version of this Episode: https://youtu.be/Y0vMGQxje9kSpecial Guest: Jay Soileauhttps://www.facebook.com/JaySoileauMore from your host Bo Skitsko:Check out our Store and Supplements :https://shop.bofitstudio.com/Get my Book

Arthritis is a common condition that affects millions of people worldwide, but what is it exactly and how can it be managed? In this exclusive interview with a leading physical therapist, we dive deep into the world of arthritis, exploring the symptoms, types, and treatments available for this debilitating condition. From osteoarthritis to rheumatoid arthritis, we cover it all and provide valuable insights into the best practices for managing this condition. If you or someone you know is dealing with arthritis, don't miss out on this informative and eye-opening interview!Watch Video Version of this Episode: https://youtu.be/AoPFMilS3AASpecial Guest: Ed Ash, PThttps://www.activpt.com/More from your host Bo Skitsko:Check out our Store and Supplements :https://shop.bofitstudio.com/Get my Book

How to shop healthy at the grocery store o supermarket? Look no further! Here are the best healthy grocery shopping tips. These are 5 simple tips to make your produce and food shopping at the grocery store healthier.Extended Video Version of This Episode:https://youtu.be/-UGW_UdCAmMMore Nutrition Videos:Dangerous Food Ingredients: https://youtu.be/hRGMY3EYpe8Cheap VS Expensive Supplements: https://youtu.be/Sg0Gq2tXhfMHidden Calories in Foods: https://youtu.be/OqcOw1rdLsAMore from your host Bo Skitsko:Check out our Store and Supplements :https://shop.bofitstudio.com/Get my Book

This is the old Cow and Buffalo Story that gives us an insight on different ways on how to approach and even fix our problems in life or make them worse.According to the Lesson from a Buffalo sometimes you have to Face Your Problems and Run Towards The Storms!Stay Sore Podcast Ep.55Video version of this Episode: https://youtu.be/BPMI0jJ2nGsMore from your host Bo Skitsko:Check out our Store and Supplements :https://shop.bofitstudio.com/Get my Book

Physical Therapist Zach Long and Personal Trainer Bo Skitsko discuss how to have a life long fitness journey without injuries. How to progress in the gym and and not get hurt for beginners, experienced athletes, young and old fitness enthusiasts. Fitness longevity is very important for young and old to have a good quality of life! Questions discussed: Am I too old to workout? Should I stretch before workout? How to avoid injuries in the gym? Should I workout long or hard?Video version of this Episode: https://youtu.be/XMUyWmOCAJcDr. Zach Long, better known as The Barbell Physio, is an internationally known physical therapist and strength coach. Zach consults regularly with elite weightlifters, CrossFit games athletes, and professional athletes from a wide range of sports. His expertise is in improving sports performance while simultaneously decreasing injury risk factors.Special Guest: Dr. Zach Longhttps://www.instagram.com/thebarbellphysio/https://thebarbellphysio.com/https://performanceplusprogramming.com/More from your host Bo Skitsko:Check out our Store and Supplements :https://shop.bofitstudio.com/Get my Book

I had the pleasure to talk with Nutrition Coach Mike Millner from www.neurotypetraining.com about most common mistakes people do when trying to lose weight and dieting. As well as practical tips for fat loss and weight loss. Mike Millner has been a high-level nutrition coach for almost 10 years. Let's see what diet tips and nutrition hacks he has for us.Special Guest: Mike Millnerhttps://www.instagram.com/coach_mike_millner/More from your host Bo Skitsko:Check out our Store :https://shop.bofitstudio.com/Get my Book

I had the pleasure to talk with Physical Therapist Ed Ash from www.activpt.com about most common injuries, levels of severity

This is the story of how my client Patrick Hreha changed his life by losing 50 pounds and became a healthy and fit remodel for his newborn daughter.More from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

I had the great pleasure today to talk to Michael Ventresca from https://www.vchoice.com/ about Inflammation in the human body. Types of Inflammation, what causes inflammation and how to reduce inflammation in your body and in your joints. The management of inflammation in the body is very important because most disease is caused by inflammation that gets out of control and becomes chronic inflammation. Chronic Aches and Pains. Best Anti-inflammatory diet and foods.What you need to know about Supplements: https://youtu.be/4TuQDIJ_hKgThe Truth about Fish Oil (Omega-3):https://youtu.be/cfvt7GxzbDUBetter Sleep in 5 Steps:https://youtu.be/sKfIb2zKn9gSpecial Guest: Michael Ventrescahttps://www.vchoice.com/More from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

Stay Sore Podcast Episode 49 - Master Small Habits for Big Results (Be the Best You)More from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

I asked some of my fitness industry friends about their favorite tip on how to navigate through all the holiday food and how to diminish the damage on the waste line over the holiday season. How to make the holiday get together a little healthier. Here are their answers. holiday diet hacks. holiday nutrition tips. holiday nutrition tips by fitness pros.Aaron Ables: https://www.youtube.com/c/AaronAblesGrace Hoffman: https://www.youtube.com/c/teamENERGIZEAlison Williams Morris: https://www.youtube.com/c/AlisonWilliamsMorrisLexi Marshall: https://www.leximarshallnutrition.com/Matt Kimmich: https://www.youtube.com/user/mattkimmich91Dejan Jajcevic: https://www.instagram.com/allmightdejan/Rhonda Fitzpatrick: https://www.youtube.com/c/RhondaFitzpatrickMore from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

In this Episode Bo-Fit client Neal is going to share with you his healthy lifestyle transformation. In order to prevent a heart attack he had to promise his doctor to change his bad habits with fitness and diet. In this motivational story you will see how you can as well improve your bloodwork, annual physical results, overall wellbeing, energy level, strength and fitness, and most importantly health... through small and smart everyday good decisions. How to Take Control Over your own Health:https://youtu.be/p2LOLXhlDpgWhy You CANNOT Lose Weight:https://youtu.be/LWCnnAnVEYEHome Workout Videos:https://youtube.com/playlist?list=PLM...10 Tips on How to get Motivated for a Workout:https://youtu.be/hQczsYT_IbI

Foods and drinks are not what they seem, and you have to take control with what you are putting into your body (as none else will).A simple bottle of water contains preservatives and additives such as Potassium Bicarbonate, Sodium Bicarbonate, Calcium Citrate, Magnesium Oxide and Sodium Chloride - but do you even know what they are?Warning: this is only my opinion, not professional advice.In this video podcast we are explore the lesser known food ingredients that could be good or bad for you, the hidden way big brand companies can add "secret" ingredients to their food portions. We mostly discuss the "rainbow of risk" - which are the food coloring and artificial food dyes ingredients which could cause serious health risks.If your looking for answers to questions like, what is the possible side effects of carcinogen food coloring dyes and preservatives, then watch this! Topics: Monosodium Glutamate (MSG), Sodium Nitrate, Aspartame, Trans Fats, Artificial Food Coloring...Red #40: Found in many foods to alter color. All modern food dyes are derived from petroleum. A carcinogen that is linked to cancer in some studies. Also can cause hyperactivity in children. Banned in some European countries. (Worst Offender)Blue #1: Used in bakery products, candy and soft drinks. Can damage chromosomes and lead to cancer.Blue #2: Used in candy and pet food beverages. Can cause brain tumorsCitrus red #1: Sprayed on oranges to make them look ripe. Can damage chromosomes and lead to cancer.Citrus red #2: Used to color oranges. Can cause cancer if you eat the peel.Green #3: Used in candy and beverages. May cause bladder tumors.Yellow #5: Used in desserts, candy and baked goods. Thought to cause kidney tumors, according to some studies.Yellow #6: A carcinogen used in sausage, beverages and baked goods. Thought to cause kidney tumors, according to some studies.Red #2: A food coloring that may cause both asthma and cancer.Red #3: A carcinogen. that is added to cherry pie filling, ice cream and baked goods. May cause nerve damage and thyroid cancer.Caramel coloring: In soft drinks, sauces, pastries and breads. When made with ammonia, it can cause cancer in mice. Food companies not required to disclose if this ingredient is made with ammonia.Watch this video: How to Take ownership of your own Healthhttps://youtu.be/p2LOLXhlDpgMore from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

Want to skip the Gym? Top 10 solutions to your weak excuses! Always coming up with new excuses or reasons to skip your workout? Don't feel like going to the gym today? Well in todays video I will give you the top 10 solutions to destroy your excuses and get you pumped for the gym! Consistency is king - Stay sore everyone, because nothing good comes easy!Home Workout Videos:https://youtube.com/playlist?list=PLMHiIGyfsfmF8ku_TEQSSCskIJG377z7510 Tips on How to get Motivated for a Workout:https://youtu.be/hQczsYT_IbIMore from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

In this episode Dr. Joe Klemczewski and Personal Trainer Bo Skitsko discus why so many people cannot lose weight despite their efforts with diet, weightloss food, tracking calories and working out.Special Guest: Joe Klemczewski, PhD:https://thedietdoc.com/https://www.instagram.com/joeklemczewski/More from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

Supplement Store (Vital Choice Health Store) Owner Michael Ventresca and Personal Trainer Bo Skitsko discuss what role supplements play in your health and fitness journey. Are supplements important or just a waste of money? What is the difference between good and bad supplements? How to find good supplements? Natural Supplements, Organic supplements, synthetic supplements, whole food supplements. What role does the FDA play in regulating supplements. Third party testing for supplements. How are supplements sourced? Are all supplements the same? Are supplements a scam? What supplement company can I trust? What supplements are good for you?Special Guest: Michael Ventrescawww.vchoice.comMore from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

Health is a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity. We have a lot of control over our own health, if we chose so. There are 4 pillars of health that we need to take owner ship of in order to live a better physical and mental life: Nutrition, Exercise, Relaxation, Sleep. These pillars work together to keep your mind and body healthy. Another definition of health is simply Homeostasis - a property of cells, tissues, and organisms that allows the maintenance and regulation of the stability and constancy needed to function properly.The leading cause of death for many years now, including last year (2020) is Heart Disease. And we know we can control heart disease simply by controlling and taking ownership over your health. According to Mayoclinic, heart disease is a buildup of fatty plaques in your arteries (atherosclerosis). The most common cause of coronary artery disease. Unhealthy lifestyle habits, such as a poor diet, lack of exercise, being overweight and smoking, can lead to atherosclerosis and many other health complications.TAKE OWNERSHIP OVER YOUR HEALTH!More from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

Sometimes it can be frustrating when you don't see results in the gym. But maybe you are just looking for the wrong thing?! Here are 6 ways you can track your progress in during your workouts, and 6 tools you can use to progress in the gym.keywords: 6 ways to progress in the gym, how to progress in the gym, how to track progress in the gym, improve your workout, how to get stronger, better workout1. Increase Weight2. More Volume 3. Range of Motion4. Stronger Mindset5. Execution Tempo6. Less Rest TimeMore from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

In this episode Psychiatrist Daniel Hochman, MD and Personal Trainer Bo Skitsko talk about these topics:Is sugar a drug? Is sugar addiction a real thing? How to break sugar addiction. Food and addiction. How to get off sugar addiction. How to overcome sugar addiction. Psychiatrist explains sugar addiction. Sugar addiction and weight loss. Why is sugar addictive. Sugar cravings. Food Addiction. Where is addiction coming from? Symptoms of addiction. how to stop eating sugar when you are addicted. The current of addiction. How can I stop sugar addiction. And many more...Special Guest: Daniel Hochman, MD:https://www.selfrecovery.org/More from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

The ability to properly set your goals is already half the battle to achieving them. If done right, you will lay the foundation to success! How to Set SMART Goals(Specific, Measurable, Attainable, Realistic, Time-bound)Set Specific GoalsYour goal must be clear and well defined. Vague or generalized goals are unhelpful because they don't provide sufficient direction. Remember, you need goals to show you the way. Make it as easy as you can to get where you want to go by defining precisely where you want to end up.Set Measurable GoalsInclude precise amounts, dates, and so on in your goals so you can measure your degree of success. If your goal is simply defined as "To reduce expenses" how will you know when you have been successful? In one month's time if you have a 1 percent reduction or in two years' time when you have a 10 percent reduction? Without a way to measure your success you miss out on the celebration that comes with knowing you have actually achieved something.Set Attainable GoalsMake sure that it's possible to achieve the goals you set. If you set a goal that you have no hope of achieving, you will only demoralize yourself and erode your confidence. However, resist the urge to set goals that are too easy. Accomplishing a goal that you didn't have to work hard for can be anticlimactic at best, and can also make you fear setting future goals that carry a risk of non-achievement. By setting realistic yet challenging goals, you hit the balance you need. These are the types of goals that require you to "raise the bar" and they bring the greatest personal satisfaction.Set Relevant GoalsGoals should be relevant to the direction you want your life and career to take. By keeping goals aligned with this, you'll develop the focus you need to get ahead and do what you want. Set widely scattered and inconsistent goals, and you'll fritter your time – and your life – away.Set Time-Bound GoalsYour goals must have a deadline. Again, this means that you know when you can celebrate success. When you are working on a deadline, your sense of urgency increases and achievement will come that much quicker.Quick shout out to Karen Towalski for the topic idea, thank you.More from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

Dr. Scott Haggerty and Personal Trainer Bo Skitsko discuss the benefits of laser therapy for injuries, pain, inflammation and overall faster recovery and improved healing of tissues.Here are the main benefits of laser therapy for injury and pain:1. It reduces pain and inflammation without side effectsLaser therapy uses a process called photobiomodulation. Photons enter the tissue and interact with the cytochrome c complex within mitochondria. This interaction triggers a biological cascade of events that leads to an increase in cellular metabolism and a decrease in both pain and inflammation. Unlike medications, laser therapy reduces pain without undesirable side effects.2. Can be used for acute and chronic conditionsWhen treating acute conditions with laser therapy, it is particularly effective when it is administered as soon as possible following injury (assuming there is no active hemorrhaging). The faster the inflammation is reduced and the healing process can begin, the better. In the case of acute injury, laser therapy helps restore the body to normal function quicker.3. Treatments can be customized for each situationLasers that have larger power ranges offer versatile treatment options. 4. Laser treatments Feel GoodDepending on the laser, it can create little to no sensation or it can create a gentle, soothing warmth - massage like sensation.5. Treatments Are FastLaser treatments are quick, usually 5-10 minutes depending on the size, depth, and acuteness of the condition being treated. High-power lasers are able to deliver a lot of energy in a small amount of time, so therapeutic dosages are achieved quickly. For people with packed schedules, patients and clinicians alike, fast and effective treatments are a must. Special Guest: Dr. Scott Haggerty:https://www.elitefamilychiros.com/https://www.instagram.com/elitefamilychiros/https://www.facebook.com/elitefamilychirosMore from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

Mindset coach Randy Angsten and Personal Trainer/Author Bo Skitsko talk about why we quit and fail on our plans. What is the real reason why we don't achieve our goals? Why do people quit on their dream? Why do we fail to be successful? And most importantly how can we be mentally strong enough to change our mind set and stay the course towards our dreams and goals.Randy Angsten:https://www.instagram.com/mindset_and_muscle/https://pfmarketingsolutions.com/More from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

Here are 10 reasons why you should watch this video and take your sleep seriously:1. Poor Sleep Can Make You Fat.In one extensive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively.2. Good Sleepers Tend to Eat Fewer Calories.Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation.3. Good Sleep Can Improve Concentration and Productivity.Interns on a traditional schedule with extended work hours of more than 24 hours made 36% more serious medical errors than interns on a schedule that allowed more sleep.4. Good Sleep Can Maximize Athletic Performance.In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times and mental wellbeing.5. Poor Sleepers Have a Greater Risk of Heart Disease and Stroke.A review of 15 studies found that people who don't get enough sleep are at far greater risk of heart disease or stroke than those who sleep 7–8 hours per night.6. Sleep Affects Glucose Metabolism and Type 2 Diabetes Risk.In a study in healthy young men, restricting sleep to four hours per night for six nights in a row caused symptoms of prediabetes.7. Poor Sleep Is Linked to Depression.It has been estimated that 90% of people with depression complain about sleep quality.8. Sleep Improves Your Immune Function.They found that those who slept less than seven hours were almost three times more likely to develop a cold than those who slept eight hours or more.9. Poor Sleep Is Linked to Increased Inflammation.Poor sleep has been strongly linked to long-term inflammation of the digestive tract, in disorders known as inflammatory bowel diseases.10. Sleep Affects Emotions and Social Interactions.One study found that people who had not slept had a reduced ability to recognize expressions of anger and happiness.----------------------------------------------------------------------------------------------Bo-Fit Sleep Support Supplement: https://bofitstudio.com/shopMore from your host Bo Skitsko:Bo-Fit Supplements:https://bofitstudio.com/shopGet my Book

In this Episode I will show you 6 Simple Healthy Habits you can start implementing immediately without spending extra time on them. But it only works if you actually do it. Just listening will no help. How to improve your balance and stability. How to get rid of diet soda addiction. How to get rid of energy drink addiction. How to improve your mood. How to manage stress levels. How to improve your Posture. How to stay active without a gym.And No Extra Time Required for All This!00:43 Improve your Balance and Stability02:04 Diet Soda Addiction | Energy Drinks Addiction03:18 How to improve your Mood | How to manage Stress06:11 TV Commercials can be Healthy07:38 How to improve your Posture09:08 How to be Active without Working OutShare, like, subscribe and enjoy

In this episode Personal Trainer Bo Skitsko and Professor Christine Phillips talk about what makes a great personal trainer and how to find a good personal trainer. If you are looking for a personal trainer, want to know if your trainer is good, or maybe want to become a certified personal trainer, then you will definitely find some good information in this podcast episode.Christine Phillips is an assistant professor in the Sport and Exercise Studies program at Cuyahoga Community College (Tri-C ® ). She began as an adjunct in 1993 teaching Physical Education courses but has been in the Health and Fitness industry since 1986. Professor Phillips has her Master's degree in Exercise Science, is a Certified Health and Fitness Specialist through the American College of Sports Medicine, a register Yoga Teacher through the Yoga Alliance, and Certified Group Fitness Instructor through the American Council on Exercise. Over the years she has taught credit and non-credit classes, workshops and seminars on a wide range of health and wellness topics including yoga, meditation, stress management, exercise options, and many more. Professor Phillips is passionate about helping people be healthy, happy and peaceful by sharing wellness in its many forms.Sport and Exercise Program at Tri-C:https://www.tri-c.edu/programs/health-careers/sport-and-exercise-studies/index.htmlMore from your host Bo Skitsko:Get my Book

In this episode Dr. Joe Klemczewski and Personal Trainer Bo Skitsko discus Diabetes Mellitus. How to Reverse Diabetes with Diet and Exercise and also lose weight in the process.Joe Klemczewski, PhD:https://thedietdoc.com/https://www.instagram.com/joeklemczewski/More from your host Bo Skitsko:Get my Book

How to train for strength in the gym with Strongman Jake Ebinger and Gym Owner Bo Skitsko.Strongman Jake Ebinger:Instagram: https://www.instagram.com/jakethebarbarian/Facebook: https://www.facebook.com/jake.s.ebingerMore from your host Bo Skitsko:Get my Book

Healthy Snack Ideas More from your host Bo Skitsko:Get my Book

Hidden Calories in Food and why you can't lose weight.You may be shocked to hear that even foods we consider healthy can be high in calories, leading to unexpected weight gain. Hidden calories can sabotage your diet big time. Most people are unaware of their caloric intake and avoid looking at the nutrition label on the back side of the food packaging. Most of the time that is exactly why many people cannot lose weight and get disappointed or frustrated.In this video I will show you 10 hidden calorie traps in popular foods.More from your host Bo Skitsko:Get my Book

How to Prevent Injury when Lifting Weights with Professional Scottish Highland Games Athlete Adam Ogilvie.Adam Ogilvie:Instagram: https://www.instagram.com/safathletics/YouTube: https://www.youtube.com/user/HGthrowerMore from your host Bo Skitsko:Get my Book

Most people will experience back pain or spinal discomfort at some point in their life. Actually, Chronic low back pain represents one of the major causes of disability worldwide. In this video Dr. Nigel Brayer and Personal Trainer Bo Skitsko discuss major causes of back pain, spinal misalignment and joint discomfort. Also you will hear simple solutions and practical tips that you can implement daily to relive your chronic pain and back discomfort. Advise on how to check for bad posture and how to improve bad posture. *Dr. Nigel Brayer DC, PH.C, FIAMA, Diplomate Acu:* https://www.livingtreecenterforhealing.com/ *More from your host Bo Skitsko:* Get my Book

OB/GYN-General Doctor Jeanne Knotek and Personal Trainer discuss Exercise and Fitness during Menopause. *Dr Jeanne Knotek M.D.* https://www.uhhospitals.org/doctors/Knotek-Jeanne-1053417717 *More from your host Bo Skitsko:* Get my Book

Nutrition Tips from Registered Dietitian Lexi Marshall *Lexi Marshall:* https://www.leximarshallnutrition.com/ https://www.instagram.com/leximarshallnutrition/ More from your host Bo Skitsko: Get my Book

Everyone wants to know the secret to a better life, but not everyone is willing to accept the answer, and even more so take action on it. Success in life has many different names: delayed gratification, outside your comfort zone, karma, good deeds... I call it Staying Sore - because nothing good comes easy! I'm not going to tell you how a good life looks like, that's up to you. But I sure can share how to get closer to your dream. No, it's not the only way. But it will definitely get you closer to your fullest potential. STAY SORE! More from your host Bo Skitsko: Get my Book

How To Get More Fitter (4 Training Principles) More from your host Bo Skitsko: Get my Book

Everyone has food cravings once in a while. You are not the only one who wants a piece of chocolate on a rainy and stressful day. But if this happens too often and starts putting a few extra unwanted digits on your scale, understanding where your food cravings are coming from, and how to manage them, would be very helpful. In this episode I am attempting to give you basic common sense tips and reasons on how to stay away from unhealthy snacks and desserts even during the most tempting times. More from your host Bo Skitsko: Get my Book

3 Fitness tips that are rather unconventional but they actually work if you apply them. You have probably not heard of these, they are WEIRD BUT EFFECTIVE! 1.You will learn how to stay motivated when you are trying to change your body composition, especially when you don't like what you see in the mirror. 2.You will learn how to improve your compound lifts like the squat and deadlift using this one trick for lower body stability. 3.And you will also learn how to get your body ready to workout. So that your nervous system is ready to exercise. Hope you'll enjoy this episode

Reality is that eating healthy foods and eating for weight loss is not always the same thing. In this episode you will find out the difference between healthy nutrition and a diet. Also you will learn how combine those too. More from your host *Bo Skitsko* : Get my Book

How to achieve your health and fitness goals will always be a burning question. Whether it's a New Years Resolution, getting ready for the beach vacation or simply wanting to improve your health. Setting proper health and fitness goals, and achieving them is not always easy. Unfortunately, most of us are guilty of giving up on resolutions almost as quickly as we make them. A FranklinColvey poll studied 15,000 customers with resolutions; four out of five failed to complete them and a third of those didn't make it to the end of January. Resolutions fail due to a combination of unrealistic goals, poor planning and a lack of accountability. In this Episode we will discus 5 keys to achieving your health and fitness goals so you can live your healthiest, fittest and happiest life! Special guest: *Matt Kimmich* https://www.instagram.com/matt_kimmich22/ More from your host *Bo Skitsko* : Get my Book

Get instantly motivated to workout even when you don't feel like working out - with these 10 motivation hacks! More from your host *Bo Skitsko* : Get my Book

Should you go to a Chiropractor? Are Chiropractic adjustments safe? Are Chiropractors even real doctors? Can adjustments help with back pain? How to find a good Chiropractor? Is cracking your knuckles bad for you? Chiropractic treatment: benefits and risk. In this Episode of the Stay Sore Podcast we will discus these and many more questions with Dr. Sara Perry, DC. *Dr. Sara Perry, DC* https://inspiredcw.com/ text: (216) 801-4322 More from your host *Bo Skitsko* : Get my Book

What is the BEST Time of Day to Train? Should I workout in the morning or in the evening? Hit the Gym in the AM or PM? Choosing whether you should perform a morning vs evening workout is something you have probably asked yourself before. The answer might be not as simple and straight forward as you'd like it to be, but it will make you rethink exercise science. Long held beliefs sway in favor of exercising in the morning, or does it?! But does the current research entail the same concept, or is a bit more complicated than that? Let's find out together! *Anthony Amen* Gym: https://redefine-fitness.com/ Podcast: https://www.buzzsprout.com/952525 YouTube: https://www.youtube.com/channel/UCV1RMGu0mKYGt-U9o1h13uw If you want to skip Bo's background story go right to: 10:50 Best Time of Day to go to the Gym More from your host *Bo Skitsko* : Get my Book

Yes, I tested positive for Coronavirus. This is my experience with contracting the virus. My symptoms of COVID as well as the process of getting tested for COVID. And finally, how long it took me to recover from COVID. Disclaimers: all opinions are my own. Not professional health advice, for entertainment purposes only. COVID-19 is caused by a coronavirus called SARS-CoV-2. Older adults and people who have severe underlying medical conditions like heart or lung disease or diabetes seem to be at higher risk for developing more serious complications from COVID-19 illness. Learn more on: https://www.cdc.gov/ How to Boost Your Immune System: https://youtu.be/AwKoE5BKerw More from your host Bo Skitsko: Get my Book

If you have fitness goals, weight loss goal, or just don't want to gain weight over the holidays while having fun with your family and friends, you must listen to this episode. Here are some holiday eating tips for weight loss or at least ideas to minimizing the damage to your waistline. Happy Thanksgiving, Happy Holidays, Stay Sore my Friends... Love you - Bo Skitsko. Workout ideas for before the Party: https://www.youtube.com/playlist?list=PLMHiIGyfsfmF8ku_TEQSSCskIJG377z75 *More from your host Bo Skitsko:* Get my Book

Health doesn't just happen by accident. You need to be proactive about your health and take control over your immune system. In this Episode we will research what some of the most reputable websites suggest we should do to Boost Your Immune System. We will analyze health suggestions from: Harvard Medical School; WebMD.com ; healthline.com ; Cleveland Clinic. Improve your health with Sleep. Eat healthy foods, like fruits and vegetable to boost your immune system. Manage your stress level with meditation and your social surrounding. And please, stay active. Make it a point to move daily and get at least a moderate workout a few times a week to stimulate your immune cell reproduction. Give it a listen and be in control over your wellbeing. Bodyweight Workouts for Home Playlist: https://www.youtube.com/playlist?list=PLMHiIGyfsfmF8ku_TEQSSCskIJG377z75 10 Simple Nutrition Tips/Tricks: https://youtu.be/MFVuGuamxTA How being Healthy can make you Money: https://youtu.be/TU6BdxooWFs *More from your host Bo Skitsko:* Get my Book

"I was clinically obese. I didn’t like the way I looked. I had trouble finding clothes that fit. I had chronic knee and back pain and I was concerned I would soon become handicapped or ill due to my poor health" - *Laura Kelbley* My hope is that Laura's story will motivate and inspire you to make the best out of your circumstances and never give up. It is never too late to become better. Make a commitment to to yourself and look for opportunities for improvement every day. At her worst, Laura couldn't even take care of herself or even feed herself. She could barely walk with a cane. Now she can jump, lift and run while making it look easy. No matter where you are in your life right now, take ownership of it and make it a tiny bit better every day. *Special Guest:* Laura Kelbley *More from your host Bo Skitsko:* Get my Book

Getting ready for a Bodybuilding show is a long and tedious process that requires a lot of discipline and sacrifices. There are many different competitions and divisions for female competitors: bikini competition, wellness, figure competition, physique, fitness, female bodybuilding... and all of them are tough in their own way. In this episode *NPC Figure Competitor Michele Nakonieczny* is sharing with us her experience and what it takes to get ready for show day and step on stage in a tiny bikini suit and win a trophy while being completely exhausted and yet smile and make it look easy. Whether you are thinking about stepping on stage yourself, or just wonder how those girls get in such lean condition so fast, this interview will definitely give you some eye opening information and entertain your curiosity. YouTube Version of this Episode: https://youtu.be/Czw4O0GAo3w *More from your host Bo Skitsko:* Get my Book

In this Episode I was Interviewed by Professor Christine Phillips to show her Sports and Exercise Students how challenging it was for Personal Trainers and Gyms to Survive the Lockdown in 2020. To have my Business make it through the Quarantine of 2020 was most definitely NOT easy! Besides needing strong and clever entrepreneurial skills, it also took tremendous mental strength and the ability to overcome fear. The ability to focus on helping others instead of being worried about myself. There was a lot of Fear, Uncertainty, Anxiety, Depression, Weakness, Desperation, many Physical and Mental struggles, and I needed to be part of the solution to stay Mentally Strong and Motivated myself. I hope you find this interview Entertaining as well as Insightful. Video Version of this Episode: https://youtu.be/hGdfCbTiFiQ *Special Guest (interviewer):* Christine Phillips, M. Ed. https://www.tri-c.edu/programs/health-careers/sport-and-exercise-studies/index.html *More from your host Bo Skitsko:* Get my Book

Being Healthy does not only give you and your family a more fulfilling and happier life, but it is also a smart financial investment! Check out in this episode how you can not only save money, but also make money simply by being healthy. *Video Version of this Episode:* https://youtu.be/TU6BdxooWFs *More from your host Bo Skitsko:* Get my Book

Do you have a Personal Trainer? Are you maybe thinking about hiring a Trainer? Most Personal Trainers are some of the most Passionate People out there! This is not an easy job, it's not a "Get Rich Quick" career choice. Most Personal Trainers do it because they love helping others live their Best Life. They love building life long relationships and they get satisfaction out of the small victories of their clients even after a long and emotional day of SERVIG! *Video Version of this Episode:* https://youtu.be/MkVd973f-e8 *Here are the Behind the Scenes of a Personal Trainer's Day.* *Special Guests:* *Dejan Jajcevic* https://www.instagram.com/allmightdejan/ *Emily Hayes* https://www.instagram.com/mystic_training/ *Bo Skitsko* https://www.instagram.com/bo_skitsko/ *More from host Bo Skitsko:* Get my Book